📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 15 kcal | 1% | |
| Carbohydrates | 3.6g | 1% | |
| Dietary fibre | 0.5g | 2% | |
| Sugars | 1.7g | — | |
| GI (Glycaemic Index) | ~15 — Near zero | — | |
| Water content | ~96% | — | |
| Vitamin K | 16.4µg | 14% | |
| Potassium | 147mg | 3% | |
| Vitamin C | 2.8mg | 3% | |
| Cucurbitacins | present | — | |
| Fisetin | present | — | |
| Magnesium | 13mg | 3% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Cucumber is 96% water — one of the highest water content foods available. This water is bound within cell structures alongside potassium, magnesium and small amounts of sodium, making it a structured electrolyte hydration source rather than simply dilute water. Cucumber's cooling reputation is physiologically valid: its high water content, cooling when chewed, and ability to reduce body temperature sensation makes it genuinely refreshing in hot Australian conditions.
Cucumber contains cucurbitacins — tetracyclic triterpenoids that are responsible for the occasional bitter taste and have demonstrated anti-inflammatory, anti-cancer and anti-diabetic properties in research. The bitterness in some cucumbers is a concentration indicator: a slightly bitter cucumber actually has more cucurbitacins and may be more bioactive. Cucumber also contains fisetin — a polyphenol being actively researched for neuroprotective and senolytic (clearing damaged 'zombie' cells) properties.
At 16.4µg of vitamin K per 100g, cucumber is a surprisingly good vitamin K source for its caloric density. Vitamin K activates osteocalcin for calcium binding in bone matrix and is essential for normal blood clotting. The fact that cucumber provides 14% of daily vitamin K at just 15 kcal makes it one of the most calorie-efficient vitamin K sources available alongside leafy greens.
At 15 kcal per 100g, cucumber is one of the lowest-calorie foods that can be eaten in unlimited quantities without any meaningful caloric contribution. The high water and fibre content provides physical satiety and volume. Cucumber sticks are arguably the most effective zero-guilt snack available — with no practical upper limit from a caloric perspective. The crunch and freshness also satisfy textural snacking urges without the caloric penalty of most crunchy snacks.
⚠️ Who should limit or avoid
Cucumber provides 14% of daily vitamin K per 100g. People on warfarin should maintain consistent cucumber intake. At typical snacking quantities (½–1 whole cucumber), the vitamin K contribution is consistent and not clinically problematic if intake is stable.
Wild or improperly bred cucumber occasionally produces very high cucurbitacin concentrations that cause severe gastrointestinal symptoms. This is called 'toxic squash syndrome' and is primarily a risk from home-grown cucumbers where cross-pollination with wild bitter gourds has occurred, or from unusual varieties. Commercial Lebanese cucumbers sold in Australian supermarkets are bred for very low cucurbitacin content and are safe. If a cucumber is intensely and pervasively bitter (not just slightly), do not eat it.
Cucumber allergy is uncommon but documented. Cross-reactivity with melons, zucchini and other cucurbits is possible. People with ragweed or grass pollen allergy may experience oral allergy syndrome (OAS) — mild tingling and itching in the mouth and throat when eating raw cucumber. Cooking denatures the reactive proteins and usually eliminates OAS symptoms.
🛒 How to select & buy cucumber (lebanese)
Lebanese cucumbers (short, thin-skinned, deep green) are sweeter, crunchier and have fewer seeds than telegraph cucumbers (long, wrapped in plastic, thicker skin). The skin of Lebanese cucumbers is edible and nutritious — it contains most of the vitamin K and cucurbitacins. Telegraph cucumbers should be partially peeled (alternating strips) if you prefer less bitterness. For snacking and salads, Lebanese is almost always superior in flavour and texture.
A fresh Lebanese cucumber feels very firm and rigid — any soft spots or bendiness indicate dehydration or age. The skin should be uniformly dark green without yellowing (overripe) or pale patches (uneven development). Check the cut stem end if visible — it should look fresh and moist, not dried or brown. Avoid any with wrinkled skin which indicates moisture loss.
Fresh cucumbers have a clean, distinctively fresh green aroma from their aldehyde compounds (particularly (E,Z)-2,6-nonadienal — 'cucumber smell'). A cucumber that smells fermented, sour or melon-like is past its best. This aroma check is particularly useful when buying loose cucumbers from market bins where age can vary significantly between cucumbers in the same display.
🧊 Storage tips & shelf life
Lebanese cucumbers are sensitive to ethylene gas produced by apples, bananas, pears and tomatoes — keep them away from these fruits or they will yellow and soften rapidly. Room temperature is only suitable in cool conditions (under 20°C). In warm Australian weather, refrigerate immediately.
The best storage tip for Lebanese cucumbers: do NOT store in a sealed plastic bag — moisture accumulates and causes rapid softening and decay. Store unwashed in the crisper drawer with good air circulation, or loosely wrapped in a dry paper towel. Cut cucumber: press cut face against a damp paper towel in an airtight container.
Cucumber does not freeze well for fresh use — the high water content causes complete cell structure collapse and a watery, limp texture. However, cucumber slices freeze well for use in infused water (remove straight from freezer into water jug). Cucumber juice or smoothie portions freeze acceptably. Pickling is a far better preservation method.
📖 About cucumber (lebanese) — complete guide
Cucumber (Cucumis sativus) is one of the oldest cultivated vegetables in human history — archaeological evidence places cucumber cultivation in the Himalayan foothills of India at least 3,000 years ago, and it appears in ancient Mesopotamian texts and Egyptian records from 2000 BCE. The Roman emperor Tiberius reportedly demanded cucumber every day of the year, and Roman gardeners developed early greenhouse-like structures (specularia) using sheets of mica or selenite to grow cucumbers through winter. The Arab word for cucumber (khiyar) was transmitted to Europe through Moorish Spain and the Crusader trade routes, and the vegetable spread through medieval European horticulture from the 14th century. The specific Lebanese cucumber variety that dominates Australian fresh markets was developed from Middle Eastern strains and became commercially dominant in Australia from the 1970s.
The 'cool as a cucumber' expression has genuine scientific basis: the internal temperature of a cucumber fruit in warm conditions can be up to 11°C cooler than its ambient air temperature, due to the high water content and the transpiration cooling that occurs through the skin. Cucumbers were traditionally placed on the eyes to reduce puffiness — a cosmetic use that also has a minor physiological basis: the cucurbitacins in cucumber have mild topical anti-inflammatory properties, and the cool temperature reduces periorbital swelling. Contemporary research on cucurbitacins has revealed more interesting pharmacological properties — they inhibit multiple cancer cell lines in laboratory studies, reduce blood glucose in animal models, and have demonstrated anti-inflammatory activity in clinical-grade extracts. This makes the humble cucumber's phytonutrient story substantially more interesting than its reputation suggests.